Terre Pruitt's Blog

In the realm of health, wellness, fitness, and the like, or whatever inspires me.

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Pecans – A Rich Treat

Posted by terrepruitt on October 15, 2011

PNia Teacher, Nia San Jose, San Jose Nia, Cardio Workoutecans are so rich they are like a pastry.  Full of fat and sweetness.  As you can see the nutritional facts are:

(for) About a ¼ cup

200 Calories
20 g of saturated fat
0 g cholesterol
0 mg sodium
4 g carbs
2 g dietary fiber
3 g protein

So as a dessert they are great, with 0 cholesterol, 2 g of saturated fat, and 0 sodium.  One fourth cup makes a great treat.  They have a natural sweetness that could assist in curbing the desire for sugar.

According to Power Your Diet, pecans contain monounsaturated fatty acids (which are said to assist in the reduction of  low-density lipoprotein (LDL) cholesterol).  They are a source of antioxidants.  Antioxidants are thought to help in the fight against certain diseases.  Studies have shown that antioxidants help protect against cell damage.  Cell damage is thought to be the cause of diseases such as some cancers, Alzheimer’s, heart disease, and Parkinson’s.

Pecans have many phytochemicals. Phytochemicals are presently believed to help reduce the risk of cancer.  As with many foods it has to do with fiber and their anti-inflammatory properties.  Medical research is proving that chronic inflammation is associated with many diseases.  It is not good for the body to remain in a state of chronic inflammation.  Foods that have anti-inflammatory properties can serve as a great addition to many diets.

Pecans have a large group of the B vitamins (thiamin, riboflavin, niacin, vitamin B6, Folate, and pantothenic acid) and also contain minerals such as iron, calcium, iron manganese (which is different from magnesium), magnesium, zinc, potassium, and selenium.

Also, pecans have proved in studies to help lower total cholesterol by over 10%, and the “bad” cholesterol (LDL) by OVER 15%.

And I don’t know about you, but I love pecans.  I can eat them plain, just a handful all by themselves.  Or they make a great addition to a salad.  The salad can be a combination of sweet and savory or just full of veggies.  They also make a great addition to cookies.  Lately – since I have a huge bag of them (I bought a wholesale bag . . . two pounds) I add them to cookie recipes that call for walnuts.  I actually think of them as interchangeable and use them in place of walnuts when I have a bag of pecans and not walnuts.

Pecans with a salty soft cheese makes a great appetizer.  The mixture can be spread on crackers, bread, or can be used to fill celery.  If you mix some chopped nuts with a crumbled cheese you can put it in lettuce boats.

They can add their buttery goodness to any recipe.  Because they add a flavor of buttery richness it is possible to cut down on the butter or added fat when you add them to a recipe where butter is just used as flavor.  They can be chopped and used as breading for chicken or pork  I like to use a mixture of shredded parmesan cheese and pecans to bread pork.  It can be cooked in the oven or cooked in a pan.  Either way, the butter taste from the pecans adds a decadent richness.

In their chopped form they can also be added to a chicken salad.  Than can be added to your regular chicken salad recipe or substitute, pecans and apple for the celery and onions.  Sometimes I crush some to coat the outside of the sandwich when I am making chicken/pecan sandwiches for a tea.

Nuts contain a high amount of fat but all of the additional health benefits they supply make them the perfect desert.  A little cheese and honey or jam — ahhh.  So much more satisfying than a package dessert full of chemicals.

Do you like pecans?  What do you do with them?

4 Responses to “Pecans – A Rich Treat”

  1. niachick said

    I love pecans, too!! I love them in salads and just eating a handful is fun, too. My husband’s and my business, The Nutman Company USA, Inc. (http://www.nutman.com) — hope you don’t mind me sharing the link), sells Honey Toasted Pecans which is one of our top selling products.

    The pecans with salt soft cheese sounds scrumptious, and I love your idea of using them as a topping for chicken or pork.

    Thanks for always listing the nutritional factors. Love your blogs…but you know that.

    Jill

    Like

    • I don’t mind friends or frequent commenters promoting their business, so that is fine. I do kind get my feathers ruffled when people that have never been here before pop on and say, “Hey great post! Have you tried XXXXXX supplement/exercise equipment/or whatever?” And they post there link and information. And then they never come back.

      It is yummy using the pecans as breading for the meat. I just coat it then bake it.

      Like

  2. Well, I LOVE pecans. This is great! My dad had HUGE pecan trees and we would have bags and bags of them. SO GOOD!

    I always heard Walnuts were the best nuts to eat for the good cholesterol. I typically munch on those, but maybe I should have some pecans handy instead with all their benefits. 🙂

    Like

    • I love pecans too, they are so rich and yummy. We do usually only hear about walnuts. I think more research has been done on walnuts. I say, why not include both in you diet. YUM!

      Like

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